Managing Hydration Requirements While Running

As read in a interesting article online on ultra running, I guess it is nice to share it with everyone:
First, per the guide, here are some of the symptoms encountered by percent body weight water loss:

0% - none, optimal performance, normal heat regulation
1% - thirst stimulated, heat regulation during excercise altered, performance declines
2% - further decrease in heat regulation, hinders performance, increase thirst
3% - more of the same (worsening performance)
4% - excercise performance cut by 20-30%
5% - headache, irritability, "spaced-out" feeling, fatigued
6% - weakness, severe loss of thermo-regulation
7% - collapse likely unless excercise stops
10% - comatose
11% - death likely



As a general guide, HammerNutrition recommends;

• 21-24 oz per hour (must remember to take care of electrolyte needs as well)
• Up to 2% weight loss after a long race or training session is OK.
• Over-hydration (weight gain) can be just as dangerous.